Eat for lean definition

06.30 Start the day

Get your carbs in early so theyre used up throughout the day. I start with a mix of 70g porridge with 30g whey powder (Instant Whey Deluxe, £59.50 reflex-nutrition.com) for protein. Ill also add a tablespoon of fish oil (Omega Plus Finest Fish Oil, £12.95 alimentnutrition.co.uk)  lean muscle needs fatty acids in the morning.

08.00 Pre-workout

I train in the morning so this is my first real meal of the day. Ill have something fish-based  150g of cod or haddock with green veg. As a general rule, eat fish pre-training as the fats slow the rate of digestion making it unsuitable post-training when your muscles need nutrients fast. I also have a protein shake about 30min before the gym.

10.00 Post-workout

Gaining lean muscle is one thing  keeping it is another. You need to stop your body slipping into a catabolic state, where it breaks down lean tissue, and keep it anabolic to encourage muscle growth. An anabolic protein shake (Growth Matrix, £47.99 reflex-nutrition.com) immediately after training helps muscle repair and building.

13.00 Lunch

Your daytime meal needs to be lean protein so the absorption rate into your system is quick. Something chicken or turkey based  a spicy chicken mix with green veg (spinach or broccoli) for muscle-building nutrients would be ideal. Not in a wrap though  youll already have all your required carbs from the post-workout shake.

19.00 Dinner

For your last meal, have a piece of grilled lean steak. But keep the quantity in check  you only need about 150g (which is around the size of your hand) with the same amount of vegetables. Opt for greens such as broccoli, runner beans, spinach or kale. These have the added benefit of being higher in protein and lower in sugars than many other veg.

21.00 Evening snack

For best results, you want to continue feeding your muscles throughout the night. A product containing casein is ideal. A casein shake (Milk Protein Smooth, £15.39 myprotein.co.uk) will slowly release protein for eight to nine hours. For a cheaper alternative, a few spoonfuls of cottage cheese will do just as good a job.

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